There’s an endless amount of information out there. Most is noise.

You don’t need a pile of supplements and two hour morning routines.

Steal these 10 things that I use to stay 10% body fat year-round (long, but worth the read)

1) Walking pad It’s 0 degrees here. But I can still do 30 minutes of incline walking while watching an $8/month subscription network or sporting event.

Repeat every day on autopilot for your waistline, heart health and to undo hours of sitting at the desk.

Everyone thinks Statins are the solution for "High cholesterol".

But despite what your doctor tells you…

They can increase your risk of Alzheimer's, Type 2 Diabetes AND even weakness in your heart.

Here’s what statins really do to your body (& what to do instead): 🧵 Brain Damage.

Cholesterol is a key part of neurons and neurotransmitters in your brain.

Statins lower cholesterol so aggressively that they can starve your brain.

Even the FDA admits that statins can cause memory loss and confusion.

I honestly think I could take anyone and reverse Type II Diabetes in 6 months.

-no medications
-no excess cardio
-without giving up carbs

Here’s exactly how we do it:

1) Lift weights 3x/week Strength training burns glycogen (stored sugar in the muscle) and moves Glut-4 receptors to the surface of the cell.

This allows you to move blood glucose into the muscle cell WITHOUT insulin.

The more muscle you build and the more frequent you train, the better your blood sugar control.

The hidden health condition affecting 80% of men over 40:

Andropause.

It silently causes weight gain, insulin resistance and erectile dysfunction...

But it´s completely reversible.

Here´s what it is and 7 ways to fix it before it silently sabotages your health: 🧵 What is andropause?

After age 30-35, most men´s hormonal health starts declining.

Testosterone drops by 1% per year.

These other key hormones crash too:

• DHEA
• Growth hormone
• Thryoid hormones.

They often have high estrogen and cortisol levels too.

In 2013, the American Heart Association changed statin guidelines.

Based on what? Statin trials funded by statin manufacturers.

Now 13 million more Americans would be recommended statins.

Here’s the scam Big Pharma doesn’t want you to know: 🧵 The American Heart Association created a new “risk calculator” to put more people on statins.

If your risk score was over 7.5%, you were now recommended to take them.

What raised your score?

- Diabetes
- Older age
- High blood pressure.

You’ve been told that sugar is killing you.

But raw honey isn’t normal sugar - it’s medicine.

It heals your gut, lowers inflammation, and improves sleep.

Here are 8 powerful benefits of raw honey (and how to use it without buying the wrong kind): 🧵 How is honey good for us if sugar is bad?

Unnatural sugar like the sugar in candy and soda is bad.

But everything´s different with foods like honey and fruit.

Here´s how:

Everyone over 40 blames aging for gaining weight.

But it´s not your age... it´s your hormones declining.

That´s why you struggle to lose weight no matter how hard you diet and exercise.

Here are 9 science-backed ways to fix your hormones (bookmark this): 🧵 The fitness industry just tells you to focus on a calorie deficit with diet & exercise.

But when your hormones decline, you naturally burn far fewer calories per day.

This makes it MUCH harder to lose weight - especially belly fat.

Here's what happens inside your body:

The hidden mineral deficiency causing chronic diseases doctors never mention:

Magnesium deficiency.

2 in 3 Americans have it leading to chronic stress, insulin resistance and high blood pressure.

Here´s how to get enough magnesium to protect your health: 🧵 Over 60% of people don´t get enough magnesium.

But it´s involved in over 3000 reactions in the body that you need.

It even helps repair DNA damage to prevent cancer.

Europeans:

• Use real sugar in everything
• Always drink alcohol with dinner
• Eat white bread and pastries everyday

But are healthier and leaner than Americans.

Why? These 6 common toxic habits that are silently destroying Americans´ health: 🧵 1. Mostly eating ultra-processed food.

The average American gets over 60% of their calories from ultra-processed junk.

Real food is rare.

Microwave meals, seed oils, and drive-thrus dominate.

40 years ago, Big Tobacco giants who got millions hooked on cigarettes secretly took control of your food.

They’ve since made billions manipulating food, rewiring your cravings, and destroying your health.

Here’s how Big Tobacco has been controlling food since the 1980s: 🧵 How It All Started

By the 1980s, Big Tobacco was in trouble.

The science was undeniable: smoking was killing people.

But instead of facing accountability, these profit-hungry corporations shifted their focus to a new target:

YOU and your dinner table.

Big Pharma lied to you about cholesterol.

They told you to replace steak and eggs with "heart healthy" grains...

Now over 70% of Americans are overweight and 1 in 5 die of heart disease.

Here's the truth about cholesterol and what really causes heart disease: 🧵 The myth of cholesterol from red meat, eggs and dairy causing heart disease started with ONE false study in the 1950s.

Ancel Keys cherry-picked data from 7 countries while ignoring 15 others that didn't fit his narrative.

Here´s the story:

The most deadly yet underdiagnosed condition by doctors:

Non-Alcoholic Fatty Liver Disease.

1 in 3 adults have it and it silently leads to cancer, diabetes, and early death.

Here are the warning signs you might have it and 8 ways to reverse it naturally: 🧵 Non-Alcoholic Fatty Liver Disease is excess fat buildup in the liver but not from alcohol.

It´s driven by:

• Seed oils
• Sugar overload
• Processed food
• Insulin resistance
• Chronic inflammation

It can lead to cancer, cirrhosis, and early death.

Your gut keeps you alive.

But mainstream health advice is killing it, increasing your risk of:

- Depression
- Insulin resistance
- Chronic inflammation.

Here are 9 lies you must not follow (and how to undo the damage): 🧵

1. Avoid red meat and eggs High quality red meat and eggs have a ton of nutrients that improve gut health:

- Zinc
- Choline
- Vitamin A
- B vitamins
- Heme iron
- Cholesterol
- Butyrate precursors.

They don´t cause heart disease either.

That myth started with this ONE false study in the 1950s:

You´ve been lied to.

The foods they say are healthy...

Are actually killing you.

Avoid these 6 "health" foods: 🧵

1. Fruit juice The processing to turn fruit into fruit juice removes or damages the:

- Fiber
- Vitamins
- Polyphenols & antioxidants

That make fruit healthy in the first place.

This is a problem for 90% of the population already dealing with insulin resistance and low daily activity.

Heart disease kills 1 in 5 people.

But your doctor never tests the #1 early warning sign.

A Low Heart Rate Variability means stress is silently destroying your heart...

And over 60% of adults have it.

Here´s how to fix it ASAP to save your heart: 🧵 Heart Rate Variability measures the variation in time between each heartbeat.

HRV is governed by your autonomic nervous system, which has two branches:

1. Sympathetic Nervous System ("fight or flight")

2. Parasympathetic Nervous System ("rest and digest")

Your joint pain isn´t from aging.

It´s from your lifestyle.

That´s why it won´t go away no matter how much you rest or do cookie cutter exercises.

Here are 8 ways to cure joint pain ASAP that actually work 🧵:

(From a Doctor of Physical Therapy) The traditional way to fix joint pain is just physical therapy.

Pain is often related to strength or mobility deficits.

Getting the right muscles stronger while improving mobility improves symptoms.

Increased stability and range of motion definitely helps joints.

The Bible mentions:

- Bread 360 times
- Honey 60 times
- Butter 10 times

But today, these ancient staples make you fat & sick.

Why? Big Food corrupted them and your body is paying the price.

Here’s the disturbing truth & how to eat them safely: 🧵 Our ancestors goal with food was simply to survive and be healthy.

But the goal of modern-day food companies?

Food that is:

• Cheap
• Addictive
• Lasts for a long time on shelves.

Now we have record levels of obesity, diabetes, heart disease and spending to treat them.

Chronic fatigue is a silent pandemic.

It’s why you’re exhausted 24/7 no matter how much coffee you drink.

But you´re not lazy. It´s modern American life draining you.

Here´s what´s going on (and how to fix it before it ruins your life even more): 🧵 What is Chronic Fatigue?

It´s not just getting tired in the afternoons and evenings...

It´s a sense of exhaustion that you feel all day from the moment you wake up.

Sleep doesn´t seem to fix it.

Your coffee barely makes a difference either.

The only 8 exercises you need for the rest of your life: 1) Slow jog/Sprint combo

You don't need to run a marathon. But you should be able to do:
-sustained jogging without pain
-top end sprinting without injury

Both are associated with health and lifespan.

If you are significantly overweight, don't start with running because of the higher joint impact. Start with walking and strength training.

Vitamin D slashes your risk of depression, dementia and even dying from cancer.

But Big Pharma will never talk about it.

Why? Because it’s cheap, powerful, and won’t make them rich.

Here’s everything they don’t want you to know about it (and how to get enough): 🧵 Vitamin D could affect entire profit centers for Big Pharma.

It slashes your risk of:

• Cancer
• Dementia
• Depression
• Metabolic disease
• Autoimmune disease
• Cardiovascular disease

But they’ll never promote it.

It’s cheap, natural and threatens their business model.

The most life-wrecking health condition most adults have but doctors never test for:

High cortisol.

It silently drives fat gain, insulin resistance, and heart disease.

10 ways to shut it down naturally (bookmark this): 🧵

1. Grounding The earth carries a negative charge.

When you're barefoot on soil, electrons flow into your body.

This lowers oxidative stress + inflammation which activate the stress response.

Less inflammation = less cortisol.